Low Sodium Spinach Dumplings
Delight in the wholesome flavors of Low Sodium Spinach Dumplings, a heart-healthy twist on a classic favorite! This vibrant recipe features freshly blanched spinach, shredded carrots, aromatic ginger, and garlic, all wrapped in sodium-conscious wonton wrappers for a guilt-free treat. Perfectly balanced with a hint of reduced-sodium soy sauce and sesame oil, these dumplings are packed with nutrients while keeping the sodium low. Choose between pan-frying for a golden, crispy finish or steaming for a tender bite, and serve them hot with a light dipping sauce for an irresistible appetizer or snack. Quick to prepare, these flavorful bites are ideal for anyone looking to enjoy comforting dumplings without compromising on health.
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Recipe Information
Ingredients
- 4 cups Fresh spinach
- 1.5 cups All-purpose flour
- 0.5 cups Water
- 1 tablespoon Reduced sodium soy sauce
- 2 cloves Garlic (minced)
- 1 teaspoon Ginger (freshly grated)
- 0.5 cup Carrots (finely shredded)
- 2 stalks Green onions (sliced thin)
- 1 teaspoon Sesame oil
- 1 tablespoon Cornstarch
- 0.25 teaspoon Black pepper
- 24 pieces Wonton wrappers (or dumpling wrappers, no added sodium)
Instructions
Thoroughly wash the fresh spinach and blanch it for 1-2 minutes in boiling water. Immediately transfer to an ice water bath to stop the cooking process. Drain well, squeeze out excess water, and finely chop.
In a medium-sized mixing bowl, combine the chopped spinach, shredded carrots, minced garlic, grated ginger, green onions, reduced sodium soy sauce, sesame oil, black pepper, and cornstarch. Mix until evenly combined.
On a clean surface, lay out a wonton wrapper. Place about 1 teaspoon of the spinach filling in the center of the wrapper.
Using your finger or a small pastry brush, lightly moisten the edges of the wrapper with water. Fold the wrapper in half diagonally to make a triangle or another desired shape, pressing the edges firmly to seal. Repeat with remaining wrappers and filling.
Prepare a large skillet or steamer depending on your preferred cooking method:
- If pan-frying: Heat the skillet over medium heat and add a small drizzle of sesame oil. Place the dumplings flat-side down in the pan, cook until the bottoms are golden brown (about 2-3 minutes), then add 1/4 cup water, cover, and steam for an additional 4-5 minutes until the water is absorbed.
- If steaming: Arrange the dumplings in a single layer on parchment paper or a lightly oiled steamer basket. Steam for 8-10 minutes over boiling water until the wrappers are translucent and the filling is warmed through.
Serve hot with a side of low sodium dipping sauce or lightly seasoned rice vinegar.
Nutrition Facts
Calories |
1400 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 24% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 791 mg | 34% | |
| Total Carbohydrate | 267.4 g | 97% | |
| Dietary Fiber | 17.2 g | 61% | |
| Total Sugars | 9.7 g | ||
| Protein | 39.5 g | 79% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 262 mg | 20% | |
| Iron | 15.9 mg | 88% | |
| Potassium | 857 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
